Coconut Sugar
What is Coconut Sugar?
Coconut sugar has recently gained popularity as a sweet, but less-processed alternative to table sugar. The nutritional profile of coconut sugar is almost identical to cane sugar and should be treated the same, though it may not spike blood sugar as rapidly.
Coconut sugar is a brown, granulated sugar made from the liquid sap of coconut palm trees. It actually does not come from the coconut fruit itself. The sap is boiled and through an evaporation process, and the end result is dried, flaky sweet coconut sugar. [2]
Coconut sugar is less processed than table sugar, and therefore retains some insoluble fiber, antioxidants, vitamins, and minerals. It’s important to note that the nutritional benefits are minuscule when the serving size is taken into consideration [1].
Similar to table sugar, coconut sugar contains 4 calories per gram.
Contains fermentable carbohydrates and can contribute to dental caries- just like table sugar [1].
Various research studies show that the glycemic index value (a number given to a specific carbohydrate-containing food that is relative to how quickly it can raise blood sugar) is between 35-55.
Typical table sugar has a glycemic index value of 60 - 65, which is higher and therefore will raise blood sugar quicker than coconut sugar. [3]
Nutrient Breakdown
Coconut Sugar contains trace amounts of:
Insoluble fiber
* Because coconut sugar is less processed than table sugar, it is able to retain natural vitamins, minerals, fiber, and antioxidants, however there is not sufficient data on how much of these precisely are in a teaspoon of coconut sugar. The nutrients of coconut sugar are minimal, unless consumed in a large amount which is not recommended either [1].
Foods Containing Coconut Sugar
Coconut sugar can be used as a 1:1 substitute for table sugar in any baked good and can be found in a variety of foods including:
Baked goods
Sweetened Beverages
Breakfast foods
Breakfast cereals
Granola
Granola bars
Sauces and spreads
Ketchup
Barbecue Sauce
Jams
Coconut Sugar Alternatives
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Coconut Sugar & Autism in the Research
No research currently has studied the effects of coconut sugar and autism together. In fact, there is very minimal scientific research regarding coconut sugar to begin with.
Coconut sugar is treated just as table sugar is treated. It is used cautiously in diabetic patients and serves no nutritional purpose. While there are greater nutritional composition, chemical elements, and trace elements in honey, coconut sugar can be a less-processed vegan alternative to honey and less calorie dense than maple syrup.
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[1] Alternative sugars: Coconut sugar. Br Dent J 223, 749 (2017). https://doi.org/10.1038/sj.bdj.2017.1011
[2] Asghar, MT, Yusof, YA, Mokhtar, MN, et al. Coconut (Cocos nucifera L.) sap as a potential source of sugar: Antioxidant and nutritional properties. Food Sci Nutr. 2020; 8: 1777– 1787. https://doi.org/10.1002/fsn3.1191
[3] Trinidad, T. P., Valdez, D. H., Loyola, A. S., Mallillin, A. C., Askali, F. C., Castillo, J. C., & Masa, D. B. (2003). Glycaemic index of different coconut (Cocos nucifera)-flour products in normal and diabetic subjects. The British journal of nutrition, 90(3), 551–556. https://doi.org/10.1079/bjn2003944Author
Authors
Melissa Teel, Dietetic Student
Brittyn Coleman, MS, RDN/LD, CLT
